4 Healthy Reasons to Eat Zucchini
Good for Heart Health – Zucchini’s fiber and potassium can help regulate blood pressure and cholesterol, supporting overall cardiovascular health.
Low in Calories, High in Nutrients – Zucchini is low in calories but packed with essential vitamins and minerals like vitamin C, potassium, and folate.
Rich in Antioxidants – It contains antioxidants like lutein and zeaxanthin, which support eye health and help combat inflammation.
Supports Digestion – The fiber content in zucchini promotes gut health, aids digestion, and may help prevent constipation.
Spicy Italian Zucchini & Chicken Skillet
A protein-packed, hearty, and spicy Italian-inspired zucchini dish with a kick!
Ingredients
- 2 medium zucchini, sliced into half-moons
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 lb boneless, skinless chicken breast (or thighs), cut into bite-sized pieces
- 1 small onion, diced
- 3 cloves garlic, minced
- 1 can (14 oz) fire-roasted diced tomatoes
- 1 tbsp olive oil
- 1 tsp red pepper flakes (adjust for spice level)
- 1 tsp smoked paprika
- ½ tsp dried oregano
- ½ tsp dried basil
- Salt and black pepper to taste
- ¼ cup grated Pecorino Romano or Parmesan cheese (optional)
- Fresh basil for garnish
Instructions
- Cook the Chicken: Heat 1 tbsp olive oil in a large skillet over medium heat. Add the chicken pieces, season with salt, black pepper, and half of the smoked paprika. Cook for about 5-6 minutes, until browned and cooked through. Remove from skillet and set aside.
- Sauté the Aromatics: In the same skillet, add a bit more oil if needed, then sauté the onion for about 3 minutes until softened. Add the garlic, red pepper flakes, oregano, basil, and remaining smoked paprika. Stir for 30 seconds until fragrant.
- Cook the Zucchini & Chickpeas: Add the zucchini and chickpeas to the skillet. Season with a little more salt and black pepper. Sauté for about 5 minutes until the zucchini starts to soften.
- Simmer in Tomatoes: Pour in the fire-roasted diced tomatoes and mix well. Let simmer for 10 minutes, stirring occasionally.
- Bring It Together: Add the cooked chicken back to the skillet, stir to combine, and let everything simmer for another 2-3 minutes.
- Finish & Serve: Taste and adjust seasoning if needed. Sprinkle with Pecorino Romano or Parmesan cheese (if using) and garnish with fresh basil.
💡 Serving Ideas:
- Serve over whole wheat pasta, brown rice, or quinoa for extra fiber.
- Enjoy with a side of crusty whole-grain bread.
- Add a drizzle of balsamic glaze for extra depth of flavor.
Source: ChatGPT